Lateral Movement – How 2 Enhance
The Importance of Lateral Movement in Basketball When it comes to excelling on the basketball court, speed and agility are essential—but one movement pattern stands out above the rest: lateral movement. Whether you’re locking down an opponent on defense or creating space for a shot on offense, your ability to move side to side with…
Baseball: Prep Your Arm for Peak Performance
Banded Throwing Warm-Up A proper warm-up is key to throwing power and maintaining proper arm health, and this simple band routine is the perfect way to get ready. Perform 5 reps of each movement in the order shown, focusing on control and activation. This routine should be done after your general dynamic warm-up to ensure…
Pelvic Health & Your Core Strength
The Link Between Core Strength & Pelvic Health – Why Your Abs and Pelvic Floor Work Together Hey there, fellow moms (and anyone else curious about pelvic health)! If you’ve ever wondered why core strength is such a big deal when it comes to your pelvic floor, you’re in the right place. As a pelvic…
Meet R2P Physical Therapist – Dr. J-Mack
Meet Jonathan: A Passionate PT with a Love for Sports & Community Say hello to Jonathan, one of our newest physical therapists at our Columbia, MD facility who brings his energy, expertise, and passion for movement to the Maryland area! A Virginia Beach native, Jonathan’s love for sports and healthcare started early—balancing his time as…
Baseball: Enhance Lower Body Strength
Stronger Legs, Stronger Game: Lower Body Strength for Baseball Players Lower body strength is the foundation of power, speed, and injury prevention in baseball. As performance physical therapists, we focus on building stability, strength, and mobility with movements that translate directly to the field. Exercises like the Split Squat and Kickstand Romanian Deadlift develop single-leg…
Running Overuse Injuries: How 2 Spot Them Early
A Runner’s Guide from a Physical Therapist on Overuse Injuries As a Physical Therapist and an avid runner, I know firsthand how easy it is to ignore little aches and pains in the pursuit of mileage goals, race prep, or just the love of the run. But those small twinges can quickly turn into full-blown…
Baseball: Building Upper Body Strength
At Rehab 2 Perform, we know that upper body strength is crucial for baseball players looking to improve performance and prevent injuries. A well-rounded training program should include pressing and pulling movements in both vertical and horizontal planes, mimicking the demands of throwing and hitting. Overhead and forward-reaching motions help develop power and stability, while…
Pelvic Floor Dysfunction – When 2 Seek Help
Common Signs of Pelvic Floor Dysfunction Hey there, mama (or soon-to-be mama, or maybe just someone wondering what’s up with their pelvic floor)! If you’ve ever sneezed and thought, “Uh-oh,” or felt like something just isn’t right down there, you are not alone. As a pelvic health physical therapist at Rehab 2 Perform—and a mom…
Neck Pain: Understanding Cervical Radiculopathy
Neck pain is a common issue that can interfere with daily life, whether it’s caused by poor posture, an injury, or an underlying condition like cervical radiculopathy. If you’re experiencing neck pain that radiates down into your shoulder, arm, or hand, you may be dealing with this condition. The good news? Physical therapy can help…
Baseball Dynamic Warm up
A dynamic warm-up is crucial for baseball players because it prepares the body for explosive movements like throwing, swinging, and running. Unlike static stretching, it involves active, sport-specific exercises that increase blood flow, flexibility, mobility, and muscle activation. This not only enhances performance by improving coordination and reaction time but also reduces the risk of…